Creamy And Delicious Vegan Eggnog

Guuuyyysss…. this recipe is everything! 

I’ve officially switched into holiday mode. I love seeing the strings of twinkling lights, a little more sparkle on outfits and my calendar filling up with get-togethers to see family and friends. 

You know what else I enjoy? Eggnog! That creamy deliciousness makes an appearance for such a short amount of time so I make sure to get my fair share.   

Growing up in a Portuguese home, Eggnog was never part of our family tradition. As I got older and spent the holidays with the families of my friends, I was introduced to it and quickly became a fan.

Fast forward a few years, it was pretty obvious that Eggnog did not fit into my new way of living.  I still wanted to enjoy it, but on my healthy terms! I didn’t want to give it up but I also didn’t want all of the added sugar, heavy cream and raw eggs from traditional recipes.

What I have come up with is this creamy, spiced blend that is perfect to sip on in front of a cozy fire, with friends at a holiday gathering or even as a base for a morning latte.

The best way to enjoy it is as a creamer for your coffee. Hope you like it as much as I do!

Creamy Delicious Vegan Eggnog
Serves 2
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 2 ½ cups coconut milk (or other nut milk of your choice)
  2. ½ cup raw cashews
  3. 4 medjool dates, pitted
  4. 1 teaspoon vanilla extract
  5. ¾ tsp ground nutmeg
  6. ½ tsp ground cinnamon
  7. Pinch of ground cloves
  8. Pinch of sea salt
Instructions
  1. Soak cashews in water for 30 minutes, drain and rinse.
  2. Add all ingredients to a high power blender and blend until smooth.
  3. Serve immediately with a sprinkle of nutmeg or cinnamon on top.
Notes
  1. For a festive touch, you can add 1oz. spiced rum and whole cinnamon sticks for stirring.
  2. If you prefer it warm, heat up the coconut milk on the stove top just to a boil before adding to blender.
Holistic Wellness https://holisticwellness.ca/
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11 Steps to Better Digestion & Gut Health

Young beautiful woman is having stomach ache.Do you feel like your food is just sitting in your stomach for hours after you eat?

Are you constantly bloated and suffering with gas?

Or are you are running to the bathroom before you have even finished your meal?

You are not alone! Many people suffer daily with indigestion, heartburn, stomach pain and digestive upsets. In fact, most people feel these symptoms so often, that it’s become the norm for them! There are things you can do improve your digestive and gut health.

Your gut is like your second brain, so if you’re struggling with digestive symptoms, there’s a good chance you aren’t absorbing minerals and your gut flora is out of balance, leading to bloating and gas. 

What the heck is gut flora? It’s bacteria in your gut. We have good bacteria and bad bacteria that are in a constant combat against each other everyday. Sugar, caffeine, digestive issues, stress, lack of HCl (hydrochloric acid), processed foods, antibiotics and the birth control pill are all things that can effect this delicate bacterial balance. Bottom line, we want more good and less bad!

Here are eleven steps you can take now to improve your digestive and gut health and reduce or eliminate the bloating, gas, indigestion and heartburn:

  1. Start Food Combining – When foods are combined properly, they do not sit in your stomach and rot. Rotting food feeds the bad bacteria and yeast that is residing within your digestive tract. To combine food properly, I always have my clients eat only ONE type of protein with their meal. Ideally, 3 meals a day would mean 3 different sources of protein. This will ensure you are giving your body a wide variety of amino acids. Also, if you are combining protein with grains or carbohydrates in a meal, I typically recommend to limit the amount of grains during that meal. Protein and grains can be hard to digest together. 
  2. Eat Fermented Foods – Kefir, sauerkraut, kimchi, kombucha and pickles are naturally fermented foods. When eaten, they will feed the good bacteria in your gut and balance your inner ecology.
  3. Take Enzymes and Probiotics – I suggest that everyone take digestive enzymes and probiotics to help with the digestion of their food and to strengthen their immune system. Yes, your immune system LIVES in your gut! Enzymes are important if you are eating a large meal and if it generally takes you a long time to digest your food. Probiotics will help replenish good bacteria and can potentially help reduce gas and bloating. 
  4. Drink More Water – We all know we need to drink plenty of water. I LOVE my spring water and recommend everyone visit www.findaspring.com to locate a spring near you. A little known Ayurvedic trick is to drink a glass of water 15 minutes before your meal. This will get your digestive juices flowing and help to improve digestion. 
  5. Follow the 80/20 Rule – This rule is to eat until you are 80% full. That leaves 20% of the room left in your stomach for your digestion to work. No one likes that uncomfortable full feeling! Your tummy will thank you if you stop just before you are full.
  6. Eat Loads of Fiber – Your body needs fiber to carry out toxins, excess hormones, and junk. Eating lots of water-soluble fiber, found in veggies, will ensure that you get plenty of fiber. Just don’t forget step #4! Drink lots of water, too, so that you don’t end up constipated. Water will help flush the fiber through your system. Flax and chia are also great sources of fiber too. 
  7. Include Short Fasting Periods – Don’t worry, I am not suggesting that you don’t eat for a day. What I am suggesting is that you take some time between meals. Give your system about 4-5 hours to allow for you food to assimilate. When your gut is constantly bombarded by food all day long, it can be a stressor on your system. Give it some time to work on that last meal before you head to the kitchen for a snack. Also, try to keep a 12 hour window between your dinner and breakfast the following day for optimal digestive health.
  8. Cut out Sugar and White Carbohydrates – These foods will feed the bad guys in your gut. Avoid them and you’ll experience less gas and bloating – and you don’t want the insulin spike that comes with them either. These foods are DEVOID of nutrients. 
  9. Cut out the Gluten – A large percentage of people are gluten intolerant and don’t even know it! I suggest eliminating gluten from your diet for at least 3 weeks, then reintroducing it to see how you feel. Also, running out and stocking up on gluten free products IS NOT the answer. Be conscious of ingredients, like sugars and starches that many of these gluten free foods contain. 
  10. Start your day with ACV – I’m talking about Apple Cider Vinegar. This incredible healing elixir helps improve your HCl and supports your digestion. If you’re popping an antacid, try switching to 1 tablespoon of ACV in 1 cup of warm water every morning and see how you feel. Trust me, it works like a charm! Read more on the benefits of ACV here – 7 Reasons to Drink ACV. 
  11. Eat or Drink some Bone Broth – The #1 most soothing and healing drink that you could ever ingest is bone broth. Homemade bone broth contains all of the nutrients you need to heal your gut and provides the minerals you need for strong bones. It’s a win-win, must-consume food! 

Our digestive and gut health is vital for our overall health. Do not ignore the signals your body sends you. If you are constantly experiencing gas, or bloated, or suffering with pain, indigestion or heartburn, something is UP! Pay attention to these symptoms, follow the suggestions above and more importantly, work with a nutritionist to truly get to the bottom of your digestive woes. 

To your optimal digestive health!
Samantha xoxo
Have questions? I’ve got answers! Email me at – samanthagladish@gmail.com    

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Raw Chocolate Gluten Free Torte

This decadent torte came together on a whim! It’s so easy to make and and is incredibly delicious. Plus, it’s gluten free, dairy free and vegan friendly! Oh and did I mention, requires NO baking at all! It’s raw!

I posted it online and had a ton of people ask for the recipe. Due to this recipe coming together on the fly, the photo really doesn’t do it justice and if I had more time, I would have preferred to use a smaller pan for the crust.

I used a 9-ince springform pan, but initially wanted to use a pie dish. I just couldn’t find mine! So I opted for the springform. If you have a pie dish, I would recommend using that as it will give the crust some texture and design around the edges. Regardless, any pan or baking dish you decide to use, this recipe will taste just as yummy. Just be sure your pan isn’t too big. An 8-inch pan would have been perfect for this crust.

Image 4

Raw Chocolate Torte

Ingredients for crust

  • 1 1/2 cups almond flour
  • 1/4 cup walnuts
  • 1 tsp. cinnamon
  • 3 Tbsp. maple syrup
  • 3 Tbsp. coconut oil
  • 1⁄4 cup raw cacao powder
  • pinch Himalayan sea salt

Ingredients for filling

  • 
1⁄2 cup raw cacao powder
  • 1/2 tsp. ground vanilla bean
  • 1 tsp ground cinnamon
  • 3 Tbsp. coconut oil
  • 3/4 cup maple syrup
  • pinch Himalayan sea salt

Directions

For the crust, process all ingredients in a food processor until blended, and press into the bottom and sides of a tart tin, pie dish or springform pan. I used a springform pan and really had to press and thin out the crust to fit the whole pan. An 8-inch pan may work better. Freeze the crust while you prepare the filling. Process all filling ingredients in a food processor until combined and smooth.

Remove the crust from freezer and pour the filling mixture into the crust. Return to freezer until the mixture is set (at least an hour). Remove 5 minutes before serving, and return any leftovers to refrigerator or back to the freezer. Top with cacao nibs, berries or shredded coconut.

Due to having to press and thin out the crust, I quite liked how this torte turned out. I would slice tiny slivers of this cake and it made for the perfect guilt free treat!

Enjoy!

Samantha xoxo

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Chocolate Chip & Cinnamon Banana Bread – Paleo Style

Chocolate. Cinnamon. Bananas. What a combo!

I love baking, as you know, and it’s been a while since I whipped up a banana bread. Let alone, a gluten free, grain free, dairy free banana bread, with NO added sugar!

This bread is DA BOMB! It’s so full of flavour and free of many allergens.

I got the idea from Make Ahead Paleo to include a cinnamon-y topping. I’ve never done this in the past and couldn’t resist testing it out! This delicious “crust” added the perfect sweetness. I highly suggest you test it out! I guess you could say there is some added sugar, since it’s included in the topping, but you can feel free to omit this.

So let’s get baking! Hope you enjoy this recipe as much as I do 🙂Image 3

Image

Paleo Chocolate Cinnamon Banana Bread
Makes 1 LoafIngredients:

DRY:
1 ½ cups almond flour
1/3 cup coconut flour
1/3 cup arrowroot starch
2 tbsp ground flaxseed
2 tsp cinnamon
1 tsp ground vanilla bean
½ tsp sea salt

WET:
3 large ripe bananas
4 eggs
1/3 cup hemp milk (almond or coconut work well too)

EXTRAS:
1 cup chocolate chips (I use Enjoy Life brand)
½ cup walnuts (optional- I didn’t use any)

TOPPING:
1 tbsp coconut sugar
¾ tsp cinnamon
1 tbsp almond flour

Directions:
Preheat oven to 350 F. In a small bowl combine all DRY ingredients. In a large bowl combine all WET ingredients using a hand mixer. Mix until bananas are well combined and mixture is fluffy. Add DRY ingredients into WET and stir until fully incorporated. Stir in EXTRAS. I used chocolate chips. Grease a loaf pan with coconut oil and pour in batter.

In a small bowl combine TOPPING ingredients and sprinkle evenly on top of loaf. Bake for 55-60 minutes or until center is set and a toothpick comes out clean. Remove from loaf pan and let cool for 10 minutes before slicing.

Serve with grass fed butter or your favorite nut butter. YUM!

Enjoy xo

To your AMAZING Health and Abundance,

Samantha xoxo

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Gluten Free Chocolate Oat Bars

What do you reach for when craving a snack?

I’m sure most of us crave something sugary, or salty during that 3pm crash. If you haven’t nourished yourself all day with the right amounts of nutrients, and your on your second pot of coffee by 3pm; there’s a good chance sugar and salt are on your mind!

I’ve been there… we’ve all been there, and it’s time to get outta there!

Fruits, nuts, seeds, a protein shake; these are all great snacks to have mid day. I always encourage my clients to reach for a whole food option when it comes to snacking. No prepackaged special K bar is good in my books. And to think, as a teenager I used to eat those! My I’ve come a long way 😉

These bars are just what you need for that afternoon fix. In fact, they are full of nutrients and goodness, that they would be great along side a bowl of fruit in the morning for your kids, before sending them off to school. I mean… don’t you think it’s time to ditch the pop tarts?!

So let’s get to it…

Image 1

 

Gluten Free Chocolate Oat Bars
(recipe adapted from Joyous Health Book)

Ingredients:

2 and 1/2 cups wheat free rolled oats ( I use Bob’s Red Mill)
1 cup chocolate whey protein powder (I use Progressive Organic Whey)
2 tbsp raw cacao powder
1/4 cup sesame seeds
1/2 cup unsweetened shredded coconut
1/3 cup chocolate chips (optional, but great for extra sweetness for kids! I like Enjoy Life chocolate chips)
1/2 cup roughly chopped walnuts
1/4 cup coconut sugar
2 tsp cinnamon
1 tsp ground vanilla bean
1 cup raw almond butter
1/4 cup coconut oil
1/2 cup almond or coconut milk
2 tbsp real maple syrup

Directions:

Preheat oven to 350F. Grease a large baking dish with coconut oil.
In a large bowl, combine oats, protein powder, sesame seeds, coconut, chocolate chips, walnuts, sugar, cinnamon and ground vanilla; mix well. In a small saucepan over low heat, melt almond butter and coconut oil together. Add to dry ingredients and quickly stir. Then add almond milk and maple syrup and mix well. Stir until well combined. Pour batter into prepared baking dish and press down evenly with hands. Bake for approximately 15 minutes. Remove from oven, keep oven on, and let batter cool slightly for about 10 minutes. Then cut into desired pieces and place on a cookie sheet. Cutting the batter into bars may get crumbly. Be careful when transferring them to a cookie sheet. Transfer back to oven and bake for another 12 minutes, until edges of bars start to crisp up.

These bars are amazing as is, or you can crumble them like granola and serve over your favourite sheeps yogurt or with some homemade almond milk.

Happy Baking 🙂

To Your AWESOME Health & Abundance,
Samantha xoxo

 

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The Best Kale Salad You’ll Ever Have!

I love Kale!

But…not all of my clients get as exited about kale as I do, mainly because they are unsure how to prepare it and use it in recipes.

A lot of people can get turned off by the bitterness of kale. And yes…kale is definitely a bitter leafy green. But the bitterness actually helps to cleanse the liver! How great is that?

Kale is loaded with a ton of essential minerals, vitamins and antioxidants. Plus, it contains vitamin K. A vitamin essential for building your bones and keeping them strong!

In this recipe, I created a deliciously sweet dressing using raw honey. The honey helps to balance out the bitterness. Organic raisins are added for some extra sweetness and texture and heart healthy creamy pine nuts add delicious flavour and balance.

This recipe is SO easy to prepare and requires minimal ingredients. Its become a weekly staple in my house. In fact, I crave this salad frequently.

Hope you enjoy it as much as I do!

Watch my quick video as I show you how to prepare it.

Ingredients:
Salad:
1 large bunch black kale, washed and de-stemmed and broken up into pieces
1/4 cup pine nuts
1/3 cup thompson raisins
1/4 cup grated parmesan cheese

Dressing:
3-4 tbsp olive oil
1 tbsp raw honey
Juice of 1 lemon

Directions:
Mix dressing ingredients in a bowl using a whisk. The honey is quite sticky, so it may require a few minutes of stirring and whisking.
Add all salad ingredients to a large bowl and add in dressing. Allow salad to sit for 5-10 minutes to allow the kale to slightly wilt and absorb the dressing.

 

Hail to the Kale 🙂

Enjoy!

Samantha xoxo

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Creamy Vegan Garlic Caesar Dressing

Image 7Love garlic?

If so, you’ll love this recipe! Of course, you can always modify the below ingredients, but I love garlic, so more is better!

This recipe came together on the whim. I was craving for a caesar salad, but didn’t have any dressing. So I whipped together this recipe and was surprised by how delicious and easy it was!

It’s super creamy and loaded with flavour. Plus, it’s vegan. No eggs or anchovies needed.

I served this dressing over chopped romaine and lacinato kale. I topped my salad with sunflower seeds, pumpkin seeds and a sprinkling of parmesan. Feel free to get creative with your own salad ingredients. Nothing beats experimenting in the kitchen!

Enjoy 😉

Creamy Vegan Garlic Caesar DressingIngredients

¼ cup walnuts
¼ cup olive oil
1 tbsp Dijon mustard
1 tsp herbamare (sea salt and dried herb seasoning)
Juice of 1 lemon
3 garlic cloves

Directions

Add all ingredients to a food processor and blend together. Depending on how you like the texture, you can add a little extra olive oil or water to thin out the dressing. Some extra lemon juice may also do the trick.

*Dressing will last in the fridge for 5 days. You can use leftovers as a veggie dip!

 

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Chocolatey Black Bean Brownies

Image 2Simple, easy, and mess free!

These brownies are so easy to make. Pile all your ingredients into a food processor and viola! You’ve got delicious brownie batter made from BLACK BEANS!

Yes…ya heard right! These brownies are made with heart healthy, fibrous black beans. I was shocked at how moist they were! They are absolutely delicious and will become a new dessert staple of mine 🙂

I’m prepping for a Women’s Seminar next week and need to introduce them to easy and simple ways to prepare gluten free goodies, minus all the expensive gluten free flours out there. Let’s face it, almond flour, coconut flour; as much as these are staples in my baking, they can be quite costly.

So if you need a chocolate fix that won’t break the bank, make these brownies!

Black beans are packed with protein and fiber, two key macronutrients that help to keep you fuller for longer. This is also beneficial for balancing blood sugar levels.

“One cup of black beans provides over 4 grams of soluble fiber, and this is precisely the type of fiber that researchers have found especially helpful in lowering blood cholesterol levels. Decreased risk of coronary heart disease (CHD) and myocardial infarct (MI, or heart attack) have both been associated with increased intake of soluble fiber from food” – WHF.

In just 1 cup of black beans, you’ll get a super dose of magnesium, B1, folate and iron. All nutrients essential for your health. Not to mention the extra magnesium and antioxidant boost you’ll get from the added cacao powder!

Now let’s get backing!

Gluten Free Chocolatey Black Bean Brownies

Ingredients:

1 14oz. can black beans (I use Eden Organic)
3 organic eggs
½ cup of cacao powder
½ cup coconut oil, softened (room temp)
½ cup coconut sugar
½ cup of dark chocolate chips
1 tsp ground vanilla bean or vanilla extract
1 tsp ground cinnamon
½ teaspoon of baking soda
½ cup roughly chopped walnuts (optional)

Directions
1. Preheat oven to 350F
and grease a brownie pan with coconut oil.
2. Add all ingredients except walnuts to a food processor and puree to create your batter.
3. Add batter to brownie pan and gently stir in walnuts.
4. Bake for 30 minutes or until toothpick comes out clean.

 

Other ingredient options:

– Add 1/3 cup dried cherries for extra sweetness

– Try using ½ cup maple syrup instead of coconut sugar

– Butter works well instead of coconut oil

– High quality cocoa powder can substituted for cacao

– Top with toasted coconut flakes

 

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Gluten Free Carrot Pumpkin Muffins

Gluten free, dairy free and NO added sugar!

These muffins are as clean as you can get! But don’t be fooled. They are loaded with flavour!

I pretty much like just about anything with Pumpkin. From pie, to cookies, to pancakes, even to smoothies, I use pumpkin pretty frequently in my recipes. Be sure to always purchase organic canned pumpkin. Not pumpkin pie filling. Otherwise, you’ll be loading up on a ton of sugar and preservatives.

These muffins are perfect for when that 3pm energy slump starts to hit. My energy slump generally hits me around 5pm. It’s that time of day when I typically head to the gym, but my mind is overwhelmed with all the work I need to do. Plus, I get home from work and just want to play with my cat! At this point, the gym doesn’t seem so exciting. Then that hunger pang kicks in! A few bites of these delicious muffins topped with some almond butter and I’m back in the game!

Gym time, go time and my flavour buds are fuelled! I’m ready to go!

Hope you enjoy these the next time your energy slump kicks in 🙂

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Carrot Pumpkin Muffins
(recipe adapted from 21 Day Sugar Detox)

*Feel free to add in 1/4 cup of raisins, cranberries or cherries for a little extra sweetness.

Ingredients:

      • 6 eggs, beaten
      • ¼ cup canned pumpkin
      • ½ cup coconut oil, melted
      • 1 tsp ground vanilla bean or extract
      • Half a banana, mashed
      • ½ cup coconut flour
      • Pinch sea salt
      • ¼ tsp baking soda
      • 1 tsp pumpkin pie spice
      • 2 tsps cinnamon
      • 3 cups grated carrots (approximately 3-4 carrots)

Directions:

    • Preheat oven to 350 F. In a large bowl, whisk together the eggs, pumpkin, oil, vanilla and banana. Stir in coconut flour, salt, baking soda, pumpkin pie spice and cinnamon. Stir until well combined. Gently fold in grated carrots.
    • Line a muffin tray with parchment paper muffin liners. Scoop ¼ cup of the batter into each muffin cup. Bake for 35-40 minutes or until the muffins are golden brown and a toothpick comes out clean.

Happy Baking

Health & Abundance,
Samantha 🙂

 

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